Specific nutrients and vitamins are important to support the rapid growth and development that occurs during adolescence. Calcium, iron, vitamin D and zinc levels become especially critical during the teen years. At the same time, increasing independence may cause teens to skip meals or make poor nutritional choices. Make healthy eating a priority and establish habits that will promote health throughout adolescence and adulthood.
Calcium
Calcium is essential during the teen years to support rapid bone growth. During this time, your body stores calcium for use later in life. Insufficient calcium in teens increases the risk of osteoporosis later. Children's Hospital Boston states that children and teenagers between the ages of 9 and 18 need 1,300 mg of calcium per day. You can reach this amount by eating four servings of high-calcium foods such as milk, yogurt, cheese or fortified orange juice.
Vitamin D
During adolescence, vitamin D deficiency can interfere with bone mineralization, leading to poor slowth and a bone condition called rickets. In adults, low vitamin D is linked to cardiovascular disease, cancer, diabetes, immune dysfunction and hypertension. ScienceDaily.com reports that one in seven U.S. teens is deficient in vitamin D. Fish, fortified milk and fortified breakfast cereals are good sources of vitamin D, but many people require a vitamin supplement to reach the recommended 600 International Units of vitamin D daily.
Iron
The blood protein hemoglobin requires iron to deliver oxygen throughout the body. Iron becomes especially important during adolescence to support growing blood volume and muscle mass. Teens ages 9 to 13 should be getting the recommended daily allowance of 8 mg of iron per day. Males age 14 to 18 need 11 mg per day and females ages 14 to 18 need 15 mg per day.
Zinc
Approximately one-third of teens do not receive sufficient zinc. This mineral is necessary for growth and for sexual development during adolescence. The recommended daily allowance for zinc for males and females ages 9 to 13 is 8 mg per day. For males and females ages 14 through 18, the recommended intake is 11 mg per day and 9 mg per day, respectively.
